Heat Update


At this point, all of our heats are full. We've added 1 additional spot to each heat but by the time you are reading this, they will likely be taken.

We are going to be strict with a 21 person class limit for Murph. This will guarantee a great workout with good energy, without fussing over pull up space etc. 

If you haven't signed up yet and need a 9:45am heat, please comment below on the blog. If there are enough people, we will add it in!!!! 

You all need to arrive 15 minutes before your heat to warm up. HEATS WILL START PROMPTLY AT 6:45AM, 7:30AM, 8:15AM, AND 9:00AM (maybe 9:45am) WITH OR WITHOUT YOU! 

Workout of the Day

Deadlift 5-5-5 (4141)

OLY Class

A. Above the knee Power Clean 5 x 1

*Pick up the bar, pause 3" at the knee

B. BTK Squat Clean 5 x 1, rest 90" (Climbing)

* Pick up the bar, pause for 3" below the knee